Welcome to a yoga session designed to get you through the stress of the holiday season. I’m Lynne McSweeney, and I teach at Savannah Power Yoga.

Today I’m going to teach you some poses to help you combat the pressures that we face during this busy time of the year.

Using some items from around the house as props, you can create a mini retreat in your own home. This yoga sequence will not only help you find a little peace and calm, but it will also open your hips and relax your shoulders.

Getting ready

Let’s start by gathering some props. Grab a bolster, a blanket or beach towel, a hand towel, a yoga block and a small throw pillow. An eye pillow is also nice, but if you don’t have one, you can use a wash cloth or small towel. Fold the blanket or towel to form a rectangular shape. Keep your props handy — we’ll use them later.

Child’s Pose

• Come onto your mat and bring your knees wide and big toes touching.

• Place your forehead on the mat and extend your arms back by your legs, palms facing the ceiling. Your shoulders should be completely at ease.

• If this position is uncomfortable to stay for a few minutes, you can lie over your bolster or folded blanket, turning your head to one side. Mid-way through make sure to turn your head the other way.

• Begin to take long, deep inhalations and complete exhalations. Stay here for up to five minutes.

• Turn your left palm face up and slide your hand under your right arm. Release your left shoulder and your head onto the mat. Make sure not to create any tension in your neck. Make small adjustments so that you feel a deep but gentle stretch through your spine and shoulders. Take 5 breaths then switch sides.

Seated forward fold

• Come comfortably seated on the mat or on your support with your legs stretched forward. Place a rolled towel or bolster under your knees for support.

• With your hands near your hips, come onto all your fingertips. On an inhale, lift your chest and take your upper arm bones back. As you exhale start to pull your chest toward your knees, keeping the low back extending. With each inhale create length in the spine. With each exhale release deeper into the forward fold.

• Move to the wall sitting with your left hip as close as possible to the wall.

• Come to lie down on your right side and swing your legs up on to the wall. Snuggle your bottom as close to the wall as you can. Placing a blanket or a block under your sacrum for support can be a great modification. Keep your legs as straight as possible. Let them be completely supported by the wall.

• Rest your arms by your side with your palms facing the ceiling. Stay for up to 5 minutes, allowing your breath to remain deep and calm.

Relaxation Pose

We’ll use lots of props here.

• Take your bolster or folded blanket and place it long ways on your mat. If you have a pillow or folded towel, place it at the head of your bolster.

• Sit at the end of the support and slowly lower yourself down to rest. Placing your rolled towel or pillow under your knees will let your legs relax even more. Allow the legs to be comfortably apart with the feet splayed open. If you have an extra blanket, go ahead and cover yourself up.

• Rest your head on the pillow or folded towel so that your chin can drop slightly toward your chest, keeping the back of the neck long and relaxed. If using an eye pillow, place it over your eyes now. Your arms should be draped by your side with your palms facing up.

• This is a wonderful way to end your practice. You can play some quiet soothing music and rest here for up to 15 minutes.

Anytime you can squeeze in this practice, give yourself this gift during the holiday season! Happy holidays, y’all! Namaste.

Lynne McSweeney is an instructor at Savannah Power Yoga, RYT-200. She can be reached at lmmcsweeney@gmail.com or 912-224-7969.